Cricket - Maintaining High Performance With Off-Season Training

When the cricket season finishes it is time to reflect on your performances and goals that were achieved over the course of the season.

A coach's role is to implement a plan, which will allow you and your team to develop the skills necessary to play at peak performance throughout next season. The subsequent result is that all players within the club will play to the best of their ability and this will ultimately determine how successful you will be as a Club. This success will also enable the club to produce players playing cricket at higher levels of representative cricket including 1st Class cricket.

Prior to the commencement of the pre-season training and trials players should develop an off-season training program. The main purpose of such a program is to allow your body to recover from all injuries, maintain some skill base and to build general fitness for the start of next season.

The program consists of:


General Base Training -- cardiovascular and abdominal/core strength work.
Optional Net Training Sessions -- skills and drills on batting, bowling and fielding.
Pre-season Fitness Sessions -- (running/boxing/games etc).

General Base Training Program Given that everyone has varying levels of fitness it is easier (and safer) to start with a basic cardio program. This will allow you to build a solid fitness base for the commencement of the season. If possible see if you can organise to do your sessions with other players.

Cardiovascular (running) Jog (moderate intensity at Conversational VO2max -- i.e you can still talk to the person next to you). Duration should be around 3km on the first day/session. This should take around 15-25minutes.

Each session should be designed to build on the work of the previous week and month so that by the end of three months you will be ready to extend yourself for the official pre-season training. You may substitute cross training (i.e. bike and x-trainer sessions) for running if you have problems due to injuries.

The cardio program is as follows: (Three times a week) Month 1 Week 1 -- 3 kms Week 2 -- 4 kms Week 3 -- 5 kms Week 4 -- 4 kms Month 2 Week 1 -- 4 kms Week 2 -- 5 kms Week 3 -- 6 kms Week 4 -- 5 kms Month 3 Week 1 -- 5 kms Week 2 -- 6 kms Week 3 -- 7 kms Week 4 -- 6 kms

Core Strength and Abs work After running (cardio session) you should spend around 10-minutes working on your abdominal/core strength. The best way to build a firm base of strength in this area is to target the '3' basic areas of the abdomen.

1. Upper Abdominals (3 x 25 repetitions)

The most effective exercise for this area is the basic crunch. Lying on the ground, knees bent & hands behind your head, crunch up as far as you can, eyes fixed on the roof (or sky above if training outdoors). Breathe out on every contraction.

2. Lower Abdominals (3 x 15 repetitions)

A great exercise for the lower abdominals is the 'V-Sit'. This is best performed on a bench (park bench) but it can also be done on the floor (albeit much harder). Sit on the edge of a bench/seat, knees & ankles together & pull your knees into your chest. To help stabilise your upper & lower body hold onto the bench (hands next to your butt).

3. Transverse Abdominals (3x30seconds)

Transverse abdominals are the muscles that run 'East-to-West' on your stomach. They are responsible for holding in the contents of the abdominal cavity and are always used in sporting situations -- particularly for cricketers. To exercise this muscle group it is best to start with the 'plank' or 'bracing' exercise. To do this you lie on the floor (face down) then support your own body weight with your elbows (elbows positioned under your shoulders).

Note: Caution with this exercise. If you have weak abs you'll find that after 15 seconds or so your lower back will become strained. To stop lower back stress with this exercise follow these directions:

When in the start position (elbows on floor) raise your hips up as high as you can. You will feel no pressure on your abs here.


Now lower your hips until you feel your lower back get a little bit tight.
Once you feel a strain in your lower back lift your hips slightly (1-2cm is usually enough) and when the tension is released from your lower back hold this position.
Over the course of the 30-second contraction your lower back may become tight at some point. If it does, lift your hips a centimetre or two.
Finish the exercise (in the prescribed time) with no back pain by making these small adjustments.

Summary:

To help you maintain an adequate level of fitness over the off-season do the following:


Cardio running program @ moderate intensity 3 times per week (as per the schedule)
plus

After each run do the abdominal exercises (mentioned above)


Crunches: 3 x 25 reps
'V-Sits': 3 x 15 reps
Bracing: 3 x 30 seconds
Total time for each workout = 40 to 60 mins

Further Information on the Cardiovascular (Running) Program You are endeavouring to focus on cardiovascular endurance in this 3-month phase. It is recommended that the type of aerobic activity should emulate the playing situation (weight bearing/running). Some cross training can be factored into the base training program (swimming/cycling/cross-trainer) but this should not exceed 1/3 of the weekly cardiovascular training load.

Remember the more hard work you put in before the season and early on the more fun and success you will have as individuals and as a Club next season.

Craig Stubbs is an accredited level 3 coach with the Australian Cricket Board. Craig is also a financial services business executive having been in large corporate environments and in his own successful company. He uses his business background in managing teams to success and combines this with his cricket knowledge. This gives him a unique perspective on coaching, encouraging and nurturing cricketers to reach their full potential and how to put successful teams together.

Craig has also assisted ASIC in the Craig Stubbs Fincorp investigation into the company owners.